The three point dumbbell row is a great exercise for you if you are interested in strengthening and toning the muscles of your upper arm and shoulder. This exercise requires the use of a medicine ball, which is a small ball that varies in size from that of a softball up to the size of a large basketball. Incorporating this piece of equipment into your workout forces you to engage the muscles of your core, thereby making the exercise much more challenging.
Understanding the Three Point Dumbbell Row
As with the traditional version of the three point dumbbell row, this exercise helps to strengthen and tone the muscles of the upper arm and shoulder. However, since this exercise is performed on a medicine ball, you are also required to engage the muscles of your core in order to achieve a sense of stability while performing this challenging exercise.
Positioning Your Body
Before performing this exercise, it is important to understand how to position your body properly. Start by finding a bench that hits your legs at the midpoint between your knees and hips. Place a large medicine ball at one end of the bench. Place your right hand firmly on top of the medicine ball, and your right knee behind you on the opposite end of the bench. Your left foot should be planted firmly on the ground under your hips, and your left hand should be holding a dumbbell. As of now, your body should be in a "tabletop" position, with your back flat.
Performing the Three Point Row on a Medicine Ball
Now that you are positioned properly, you can begin to perform the exercise. Start by taking a few deep breaths. As you exhale your breath, use the muscles in your upper arm and shoulder to lift the dumbbell up and alongside your ribcage. Your elbow should point to the sky, reaching as high as possible. Once you can no longer lift your elbow any higher, slowly lower the arm back to its starting position. Perform another ten repetitions before taking a short break. Do at least two sets of ten repetitions of the three point row on a medicine ball in order to achieve optimal results.
Increasing the Intensity
Be sure that you are able to do at least three sets of fifteen repetitions of the three point dumbbell row on a medicine ball before attempting to make the exercise more challenging. Jumping the gun on this issue can result in decreased athletic performance or even potential injury. In order to make the exercise more challenging, simply decrease the size of the medicine ball on which you are resting your hand. This gives you less surface area on which to support yourself, thereby making the exercise much more challenging.